Cucumber Salad

Tanya Eisenwasser

Print Recipe

Sliced cucumbers with olive oil and dill.

Prep 5 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 2 large cucumbers, thinly sliced
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon sea salt
• Fresh dill, chopped (optional)
• Black pepper (optional)

Instructions

1. Wash the cucumbers. Peel if desired, or leave the skin on for extra crunch.
2. Slice the cucumbers into thin rounds.
3. Place in a serving bowl.
4. Drizzle with olive oil and sprinkle with salt.
5. Add fresh dill and pepper if using.
6. Toss gently to combine.
7. Serve immediately or chill for 15 minutes before serving.

Tips & Substitutions

• English cucumbers work best. They have fewer seeds and thinner skin, so there's no need to peel them.
• Use a mandoline for even slices. A sharp knife works too, but a mandoline gives you consistent thin rounds that dress more evenly.
• No vinegar needed. Vinegar is fermented and a common histamine trigger, so this version uses olive oil instead for a clean, simple dressing.
• Swap dill for fresh mint or basil. Both pair well with cucumber and are generally well tolerated.
• Chill for 15 minutes before serving. This lets the flavors meld and makes the salad more refreshing.

Why This Works

Cucumbers. Naturally low in histamine and generally well tolerated. Their high water content makes them a refreshing base for a simple salad.

Olive oil. A stable, low histamine fat that works well as a dressing base. It replaces vinaigrettes that rely on vinegar (fermented) or citrus (a trigger for some people).

Fresh dill. Fresh herbs are generally well tolerated and add flavor without relying on fermented or aged seasonings. Freshness matters across all ingredients.

Sea salt. A pure seasoning with no histamine concerns. It enhances the natural flavor of cucumbers without adding any problematic ingredients.

Storage

Best served fresh or after a short chill. Cucumbers release water as they sit, so this salad does not keep well. If you have leftovers, eat them within a few hours. Since this is a vegetable dish with no protein, histamine buildup from storage is less of a concern than with meat-based dishes.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.